Warm Up
10 Dislocates & Pass Throughs
3 Rounds Not for Time
1 min Jog or machine of choice
10 Air Squats
10 Empty Bar Strict Press
Session 1
Weightlifting
I. Every 2 - 3 mins x 4 sets: Squat Clean & Split Jerk
1 x 2 reps @ 70%
1 x 2 reps @ 75%
2 x 2 reps @ 80%
% based off your 1RM C&J
II. Every 3 mins x 5 sets: Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 80%
1 x 5 @ 90%
1 x 5 @ 95%
WOD
4 Rounds (CAP 15)
20/16 Calorie Row
Alternatives
200m Run
15 / 10 cal Bike
10 Deadlifts
15 Ghd Sit-ups
Alternative 20 Abmat Sit Ups
Rest 1:1
For Time (CAP 15)
80 Calorie Row
Alternative
800m Run
60 / 42 cal Bike
40 Deadlifts
60 Ghd Sit-ups
Alternative 80 Abmat Sit Ups
RX 225 / 155 lbs
Scaled 165 / 115 lbs
Heavy Load
Session 2
Optional
WOD
6 Rounds for Time (CAP 3 min per round)
10 Overhead Squats
Alternative Single Arm OHS L5R5
15 Box Jump Overs 24" / 20"
Alternative Jump over Bench
10 Power Snatch
Alternative Single Arm Snatch LR2
Rest 1 min between rounds
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Light to moderate load
Accessory Work
3 Rounds for Quality
45 sec Handstand Hold
Alternatives
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
Comments